My fiance has been doing squats and deadlifts for the last 8 months. She is a natural at them...very small, around 5'4" 115-120ish and she can deep squat 135 for 5 reps and deadlift about the same. She noticed my solid progress on my 5/3/1 lately and now she wants to do it...plus the scheduled deload week is perfect for that time of the month . The only issue is that, while her deadlifts/squats are pretty good, she has no upper body strength...so she cannot even start pressing with an empty bar. I was thinking of putting her on a 3 day a week program...Monday will be 5/3/1 squats and Friday will be 5/3/1 deadlifts with the appropriate accessories (leg press, good mornings, etc) and abs. I just have no clue what to have her doing on the Wednesday day. Since she has such little upper body strength I was simply thinking of putting pushups/pullups on Mon/Fri and Wednesday she can do some other upper body work. What do you think?
Something like this
Leg press 5x10
Knee pushups (she cant even do one regular)
Machine pullups (she cannot do one pullup)
DB Shoulder press
5x10 good mornings